Cultivate Mindfulness Workbook

WORKBOOK Cultivate Mindfulness A Mindful Way to Reduce Stress and Increase Resilience

We are so happy you are joining this 4-part series Mindfulness Program! The Cultivating Mindfulness Program is lead by Patti Holland. Patti Holland is the Assistant Professor of the Practice of Behavioral and Social Sciences and Assistant Director for Mindfulness-Based Cognitive Therapy (MBCT) Teaching and Workplace Professional Training at Brown University. She received a Certificate of Completion in MBCT Facilitation and is a Certified Mindfulness-Based Stress Reduction (MBSR) Teacher. Additionally, Patti works on Mindfulness in Healthcare where she partners with social service providers, healthcare organizations, and systems to implement mindfulness-based trainings, programs, and interventions tailored to meet an organization’s unique needs and challenges, along with promote positive impact on the health and wellbeing of staff and organizational culture. Prior to teaching mindfulness full time, Patti worked for over 30 years in the field of psychiatric rehabilitation as a clinician. Welcome to the Cultivate Mindfulness Program! IMA WHOLE HEALTH PROGRAMS | PAGE 01

The relationship between self-awareness and wellbeing is critical. This session will explore the role of mindfulness in developing self-awareness that can lead to great attentional focus and emotional regulation Practice: Anchoring Attention Session Notes: Cultivate Self-Awareness 01 IMA WHOLE HEALTH PROGRAMS | PAGE 02

IMA WHOLE HEALTH PROGRAMS | PAGE 03 What did you learn from the first session? What SMART goals will you set for yourself? Reflection Page

Recognizing personal physical, mental and emotional signs of stress as these occur allows us to intervene earlier to prevent accumulation and escalation of stress. This then allows us to respond in ways that are more effective, creating and aligned with how we want to be and act. Activity: identifying personal signs of stress Practice: Body Sweep, Breathing techniques (Square and 3-5-7) Session Notes: Understanding your stress response and taking care of your nervous system 02 IMA WHOLE HEALTH PROGRAMS | PAGE 04

IMA WHOLE HEALTH PROGRAMS | PAGE 05 What did you learn from the second session? What SMART goals will you set for yourself? Reflection Page

How we spend our time impacts our mind, mood, and overall wellbeing. We can easily get caught up in our to-do lists and miss out on activities that truly nourish and energize us. Explore how you spend your time, acknowledge the activities that nourish or deplete you, and create a plan to bring more nourishing activities into your day. Activity: Nourishing and depleting activities (adapted from the MBCT program); Planning for nourishing activities Practice: Working with depleting and/or draining activities Session Notes: Taking stock on how you spend your time: nourishing and depleting activities 03 IMA WHOLE HEALTH PROGRAMS | PAGE 06

IMA WHOLE HEALTH PROGRAMS | PAGE 07 What did you learn from the third session? What SMART goals will you set for yourself? Reflection Page

Feeling connected to oneself, others, and a sense of purpose is essential for wellbeing. This session you will explore current connections and the importance of connecting with yourself first and then with others. Activity: reviewing current state of connection Practice: Connecting with oneself Session Notes: Taking stock of your connections - connecting with self, others, and community 04 IMA WHOLE HEALTH PROGRAMS | PAGE 08

IMA WHOLE HEALTH PROGRAMS | PAGE 09 What did you learn from the fourth session? What SMART goals will you set for yourself? Reflection Page

Please, help us continue bringing the best programs by proving us your feedback! Click here to complete a quick survey after your participation Thank you for cultivating these mindful moments. "The present moment is filled with joy and happiness. If you are attentive, you will see it" - Thich Nhat Hanh